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  6. Flax seeds vs. Navy beans

Flax seeds vs. Navy beans — In-Depth Nutrition Comparison

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How are flax seeds and navy beans different?

  • Flax seeds are higher than navy beans in vitamin B1, copper, manganese, magnesium, phosphorus, fiber, iron, selenium, zinc, and vitamin B6.
  • Flax seeds cover your daily need for vitamin B1, 117% more than navy beans.
  • Flax seeds contain 9 times more selenium than navy beans. Flax seeds contain 25.4µg of selenium, while navy beans contain 2.9µg.

Seeds, flaxseed and Beans, navy, mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Flax seeds vs Navy beans infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
Contains more MagnesiumMagnesium +639.6%
Contains more CalciumCalcium +269.6%
Contains more PotassiumPotassium +109%
Contains more IronIron +142.8%
Contains more CopperCopper +481%
Contains more ZincZinc +321.4%
Contains more PhosphorusPhosphorus +345.8%
Contains more ManganeseManganese +371%
Contains more SeleniumSelenium +775.9%
Contains less SodiumSodium -100%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
Contains more Vitamin EVitamin E +3000%
Contains more Vitamin B1Vitamin B1 +593.7%
Contains more Vitamin B2Vitamin B2 +143.9%
Contains more Vitamin B3Vitamin B3 +374.6%
Contains more Vitamin B5Vitamin B5 +270.3%
Contains more Vitamin B6Vitamin B6 +242.8%
Contains more Vitamin KVitamin K +616.7%
Contains more CholineCholine +76.1%
Contains more Vitamin CVitamin C +50%
Contains more FolateFolate +60.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Contains more ProteinProtein +122.2%
Contains more FatsFats +6700%
Contains more OtherOther +187.6%
Contains more WaterWater +816.8%
~equal in Carbs ~26.05g

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
13% 19% 67%
Saturated fat: Sat. Fat 0.098 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 g
Contains more Mono. FatMonounsaturated fat +5200.7%
Contains more Poly. FatPolyunsaturated fat +5763.3%
Contains less Sat. FatSaturated fat -97.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
98% 2%
Starch: 15.4 g
Sucrose: 0.37 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +210.8%
Contains more GlucoseGlucose +∞%
Contains more StarchStarch +∞%
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax seeds Navy beans
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Flax seeds Navy beans DV% diff.
Polyunsaturated fat 28.73g 0.49g 188%
Vitamin B1 1.644mg 0.237mg 117%
Copper 1.22mg 0.21mg 112%
Manganese 2.482mg 0.527mg 85%
Magnesium 392mg 53mg 81%
Phosphorus 642mg 144mg 71%
Fiber 27.3g 10.5g 67%
Fats 42.16g 0.62g 64%
Iron 5.73mg 2.36mg 42%
Selenium 25.4µg 2.9µg 41%
Zinc 4.34mg 1.03mg 30%
Vitamin B6 0.473mg 0.138mg 26%
Calories 534kcal 140kcal 20%
Protein 18.29g 8.23g 20%
Calcium 255mg 69mg 19%
Monounsaturated fat 7.527g 0.142g 18%
Saturated fat 3.663g 0.098g 16%
Vitamin B3 3.08mg 0.649mg 15%
Vitamin B5 0.985mg 0.266mg 14%
Folate 87µg 140µg 13%
Potassium 813mg 389mg 12%
Vitamin B2 0.161mg 0.066mg 7%
Starch 15.4g 6%
Choline 78.7mg 44.7mg 6%
Vitamin K 4.3µg 0.6µg 3%
Vitamin E 0.31mg 0.01mg 2%
Sodium 30mg 0mg 1%
Carbs 28.88g 26.05g 1%
Vitamin C 0.6mg 0.9mg 0%
Net carbs 1.58g 15.55g N/A
Sugar 1.55g 0.37g N/A
Tryptophan 0.297mg 0.1mg 0%
Threonine 0.766mg 0.289mg 0%
Isoleucine 0.896mg 0.387mg 0%
Leucine 1.235mg 0.7mg 0%
Lysine 0.862mg 0.52mg 0%
Methionine 0.37mg 0.111mg 0%
Phenylalanine 0.957mg 0.471mg 0%
Valine 1.072mg 0.504mg 0%
Histidine 0.472mg 0.206mg 0%
Omega-3 - ALA 0.177g N/A
Omega-6 - Eicosadienoic acid 0.007g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Navy beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
62%
Flax seeds
21%
Navy beans
Minerals Daily Need Coverage Score
191%
Flax seeds
43%
Navy beans

Comparison summary

Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Navy beans
Navy beans is lower in Sugar (difference - 1.18g)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 30mg)
Which food is lower in Saturated fat?
Navy beans
Navy beans is lower in Saturated fat (difference - 3.565g)
Which food is lower in glycemic index?
Navy beans
Navy beans is lower in glycemic index (difference - 39)
Which food is cheaper?
Navy beans
Navy beans is cheaper (difference - $1.7)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.